JP CrossFit – Olympic Weightlifting

Hang Power Snatch (4×2 @ 73-78%)

Power Snatch from blocks (above knee)

Push Press (4×2 @ 73-78%)

3 second pause at the dip

Back Squat (4×3 @ 78-83%)

Accessories

Metcon (No Measure)

3 rounds

8 Barbell Row

8 Barbell Shrug

8 Curls

Rest as needed

Metcon (No Measure)

4 rounds

12 Russian Twists

12 Hanging Leg Raises